# Banded Glute Bridge

URL: https://heatsy.app/ex/banded-glute-bridge

Also known as: Banded Hip Bridge, Band Glute Bridge, Resistance Band Glute Bridge, Mini Band Glute Bridge

Body region: Glutes, Legs

## Muscles

- Main: Gluteus Maximus, Gluteus Medius
- Helps: Tensor Fasciae Latae, Adductor Magnus, Biceps Femoris, Semitendinosus, Semimembranosus
- Holds: Rectus Abdominis, Transversus Abdominis, Vastus Lateralis

## Equipment

- Resistance Band

## Technique

1. Place a loop band just above your knees and lie on your back with knees bent and feet flat, hip-width apart.
2. Press your knees out against the band.
3. Drive through the heels and lift your hips until the body is a line from shoulders to knees.
4. Squeeze the glutes for a second at the top.
5. Lower slowly without letting the knees fall in.

### Cues

- Keep constant tension on the band throughout.
- Press through the heels and keep the ribs down.
- Do not hyperextend the lower back at the top.

### Common mistakes

- Letting the knees collapse inward.
- Over-arching the lower back at the top.
- Pushing through the toes instead of the heels.

## Alternatives

- [Glute Bridge](https://heatsy.app/ex/glute-bridge)
- [Banded Glute Bridge with Abduction](https://heatsy.app/ex/banded-glute-bridge-with-abduction)